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Stretch Your Food Dollars4/26/2010

If you are doing everything you can to stretch your food dollars, we have news. Buying foods that fit your budget does not mean you have to sacrifice good nutrition. Stock your kitchen with staples that are endlessly versatile and packed with nutrients, such as brown rice, dry beans, whole-grain pasta, fresh fruit, plain frozen vegetables, and canned tuna. Here are more penny-wise and delicious foods that can do double duty in a variety of easy meals and snacks.

WHOLE-GRAIN TORTILLAS
Nutrition perks: Fiber, folate
Snack roll-up: Spread tortilla with peanut butter. Ad grated carrot, raisins, and a drizzle of honey.
Santa Fe burrito: Fill tortilla with hot mashed pinto beans. Top with low-fat Monterey Jack cheese, minced onion, and salsa.
 
GROUND TURKEY - Nutrition perks: Protein, iron, zinc, niacin
Breakfast scramble: Sauté ground turkey with hash browns, minced onion, and diced green bell pepper.
Crowd pleaser: Add turkey meatballs to marinara sauce. Serve over spaghetti or in hoagie buns.
 
LENTILS - Nutrition perks: Protein, potassium, folate, fiber
Lentil pockets: Season cooked lentils with herbs, olive oil, and red wine vinegar; stuff into a whole-wheat pita pocket; and top with diced cucumber, tomato, and yogurt.
Hearty soup: Cook lentils with tomato, celery, onion, carrots, and curry spices.
 
FROZEN SPINACH - Nutrition perks: Magnesium, potassium, beta-carotene, Lutein, zeaxanthin
Skinny dip: Add thawed, drained spinach to low-fat sour cream and seasonings. Serve with raw veggies, baked chips, or whole-wheat crackers.
Green pizza: Top a packaged pizza crust with pizza sauce, spinach, sliced tomatoes, black olives, and low-fat mozzarella.
 
EGGS - Nutrition perks: Riboflavin, choline, protein
Eggwich: Top whole-grain bread with sliced hard-boiled eggs, crisp green pepper rings, and low fat may.
Supper frittata: Make this classic egg dish with steamed broccoli florets and a sprinkling of cheddar cheese.
 
Physicians Health Plan of Northern Indiana, Inc. Magazine 04/2010
 
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